Polar Electro IGNITE User Manual page 59

exercise regularly, it can help you manage stress, improve the quality of your sleep and give you a sense of
improved overall well-being.
Serene breathing exercise on your watch
The Serene breathing exercise guides you to breathe deeply and slowly to calm down the body and mind.
When you breathe slowly, your heart beat starts to synchronize with the rhythm of your breathing. Your
heart's beat-to-beat intervals vary more when your breathing is deeper and slower. Deep breathing produces
measurable responses in the heart's beat-to-beat intervals. When you breath in, intervals between
consecutive heart beats shorten (heart rate speeds up) and when you breath out, intervals between
consecutive heart beats lengthen (heart rate slows down). The variance of your heart's beat-to-beat intervals
is greatest when you are closest to the 6 breathing cycles per minute rhythm (inhale + exhale = 10
seconds). This is the optimal rate for stress-relieving effects. This is why your success is measured not only
from the synchronization, but also from how close you were to the optimal breathing rate.
The default duration of Serene breathing exercise is 3 minutes. You can adjust the duration of the breathing
exercise in range between 2-20 minutes. You can also adjust inhale and exhale durations if needed. Fastest
breathing frequency can be 3 seconds for inhale and 3 seconds for exhale resulting 10 breaths per minute.
Slowest breathing frequency is 5 seconds for inhale and 7 seconds for exhale resulting 5 breaths per minute.
Check that your position allows you to keep your arms relaxed and your hands still throughout the entire
breathing exercise. This allows you to relax properly and ensures that your Polar watch can accurately
measure the effects of the session.
1. Wear your watch snugly just behind the wrist bone.
2. Sit or lie down comfortably.
3. Press the BACK button to enter the main menu and swipe up to find Serene breathing exercise.
4. First tap Serene and then tap Start exercise to start breathing exercise. Exercise starts with a 15
seconds preparatory phase.
5. Follow the breathing guidance on the display or through the vibration.
6. You can end the exercise by pressing BACK button at any time.
7. The main guiding element in the animation changes color according to which serenity zone you're
currently in.
8. After the exercise, you'll see your results displayed on your watch as time spent in the different serenity
zones.
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